Saturday 12:00PM – 2:00PM
This workout is comprised of three stations, each with a skill testing challenge; L-Sit for max time, 1RM weighted pistol, and max consecutive double-unders. Athletes will have 3 minutes at each station and 30 seconds transition time in between stations. Athletes will have as many attempts as they wish at each station as long as they finish within the 3 minute time allotment. Each station will be scored as its own event. Each athlete will be required to bring their score sheet from one station to the next, providing it to the judge at each station. The judge will score their performance and ask that the athlete to sign off on the score given, acknowledging that they accept the judge’s count, before moving on to the next station.
Teams: The set up and time domain will be the same as individuals, but both team members must make at least one attempt at each of the three stations. As a team they may make as many attempts as they wish as long as they finish within the time allotted. Only one team member may attempt at any given time, i.e. both athletes cannot both be working at the same time. Score will be the sum of both athletes’ best attempt.
Station 1: L-Sit for max time: Athlete will hold themselves up with hands on parallettes, individuals will have two 45lb plates under their feet and teams will be allowed to do the movement without the plates. Score is best attempt in seconds.
Station 2: Max weighted pistol: athletes will have a variety of kettlebells available for testing and they may use a single kettlebell or a combination of two different kettlebells. The kettlebells may be racked or held goblet style. Points will be allotted for each leg and final score will be the sum of both legs.
Station 3: Max Unbroken Double unders: athletes will as many attempts as they like (as long as they finish in their 3 minutes) to get max unbroken double-unders with their own rope or any of the stock ropes provided as spares. Score is the number of reps done consecutively on the best attempt.
L-Sit – Individuals: Athletes support themselves with one hand on each of 2 parallettes and start with their legs extended in front of them on a stack of two 45lb bumper plates. As soon as the feet lower to come in contact with the plates, the hold is over. The legs, including thighs, knees and feet must stay together, with minimal bend in the knees. A slight unlocking of knees of knees (no more than a few degrees of bend) will be accepted however athletes cannot deliberately bend the knees into a tuck position. The athlete will be allowed to adjust the width of the parallettes to shoulder width, however the athlete may not in any way rest the hips on the parallettes. Teams: Teams will have a similar set up to the individuals but without the plates. Athletes support themselves with one hand on each of 2 parallettes and start with their legs extended straight out in front of them. As soon as the feet lower to come in contact with the floor, the hold is over. The legs, including thighs, knees and feet must stay together, with minimal bend in the knees i.e. no deliberate tuck. The athlete will be allowed to adjust the width of the parallettes to shoulder width, however the athlete may not in any way rest the hips on the parallettes. Judges will be instructed to give 1 warning if they see that the athlete inadvertently bent the knees or let the legs separate for a moment and athletes will be allowed to continue if they can get back into position immediately when warned by the judge. However, if the feet touch the floor or the plate, the attempt is over without any warnings.
Pistol – The one-legged squat begins with the athlete standing and the hip fully open with the knee fully locked out on the squatting leg and the kettlebell or kettlebells held either in a rack position or goblet position. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. Athletes may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat however the KB must be controlled by the athletes throughout the entire movement. Athletes may wear weightlifting shoes for this event. Athletes will receive points for an unweighted pistol. The athlete may use a single kettlebell or two kettlebells to reach their 1 rep max on this event. The weights available for each category are as follows.
Women’s Teams, Women’s Rx and Men’s Teams: 8kg (17.6lbs), 12kg (26.4lbs), 16kg (35.2lbs), 22kg (48.4lbs), 24kg (52.8lbs)
Men Rx: 35lbs, 45lbs, 55lbs, 65lbs, 75lbs
Double Unders – These are standard double-unders, with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear the feet twice. Attempts where the rope catches before clearing twice do not count. Athletes are permitted to use their own ropes.
SCALING & SCORING
Each of the 3 parts of this event are scored separately, each part counts for 6% of the athlete’s final score. There is no scaling for this event, though the teams will do the L-Sit without plates under their feet. For individuals the score will be the best attempt on each station.
For L-Sit this score will be in seconds, for the double unders the score will be in reps, and for the pistol the score will be the sum of both legs in lbs. Athletes will receive 25 points per leg for an unweighted pistol. For weighted pistols, 25 points will be added to the weight.
Example: If an athlete completes an unweighted pistol on the right leg and a 35lb weighted pistol on the left leg, they will receive 25 points for the right leg and (25 + 35) = 60 points for the left leg for a total of 85 points. If an athlete can do an unweighted bodyweight pistol on one leg but not the other, they would receive a score of 25. If an athlete can do a 35lb weight pistol on the left leg and 45lb weighted pistol on the right leg, they would receive a score of 25 + 35 = 60 for the left leg and 25 + 45 = 70 for the right leg for a total of 130. This is to ensure that athletes who can do unweighted pistol are scored above athletes who cannot do a pistol at all and those who can do them on both legs will be scored higher than those who cannot. For teams, we will take the sum of the best attempts for both the players on the team.